31 Mar Seated 1st MTP Extension Mobilization
HOW: In a seated position, cross the involved leg and foot over the other leg’s knee with your ankle hanging unsupported. Grab your foot around the ball of your foot stabilizing the whole foot with that hand. With the other hand, gently pull your...
10 Dec Tibial Rotation – Slider
HOW: Begin in a seated position in a chair. Place a slider underneath one foot. Your ankle should be under your knee. Keep your knee still as you rotate your foot out and back in only rotating your lower leg. FEEL: You won’t feel...
24 Nov Standing Inferior Hip Mobilization – Band
HOW: Loop a strong band around a kettlebell. From here place one foot on top of an elevated surface and loop the band around your hip with the weight hanging down in the air pulling down on your hip. You can stay stationary and...
24 Nov Standing Lateral Hip Mobilization – Band
HOW: Loop a heavy band around a sturdy object around hip level. Place your leg through the loop and have the band high on your hip. The tension should be trying to pull your hip outward. Take some steps to the side and find...
20 Nov Supine Inferior Hip Mobilization – Band
HOW: Loop a strong band around a sturdy object close to the floor level. Lay on your back with your feet close to the band. Loop the band around the top of one of your thighs keeping the knee bent. From here, grab that...
09 Oct Quadruped Inferior Posterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band. Place both knees on the ground under...
09 Oct Half Kneeling Posterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face away from the anchor and create tension in the band placing that knee down on a foam...
09 Oct Half Kneeling Anterior Hip Mobilization – Band
HOW: Anchor a strong band at about waist height if you are kneeling down. Loop the band around one hip at the top of your thigh/groin. Face the anchor and create tension in the band placing that knee down on a foam pad on...
11 Sep Behind Knee Soft Tissue Mobilization – Lacrosse Ball
HOW: Begin in a seated position on the ground with a lacrosse ball underneath your knee. There are various ways to mobilize the soft tissue. You can keep your knee straight and roll the ball in any direction. You can have your knee relaxed...
28 Aug Tall Kneeling Apley Stretch
HOW: Set up in a tall kneeling position. With one hand, reach overhead and behind your neck with your elbow pointing up towards the ceiling. Hold that position with your fingertips pointing straight down your spine. The other hand reached behind your back with...
